Standing Upper
1 mile Run
every second over 7 minutes is penalty of 1 Air squat
Then Rest 10 minutes
& Repeat once more
Scale as sub time of 8 minutes
Standing lower
2 km Row
every second over 8:30 minutes is penalty of 1 Air squat
May use box
Then Rest 10 minutes
& Repeat once more
Scale as sub time of 9:30
Seated ( Wheel)
1 mile wheel
every second over 8 minutes is penalty of 1 Ring Dip
Then Rest 10 minutes
& Repeat once more
scale as sub time of 9 minutes and box dips out of chair
